Caring for Your Heart and Vascular Health Nutrition
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Nutrition Table of Contents An Overall Heart Healthy Lifestyle . 3 Recommended Daily Intakes . 4 Good Fat – Bad Fat . 5 Healthy Eating Plate . 7 Mediterranean Diet Pyramid . 8 Characteristics of the Mediterranean Diet . 9 DASH Diet (especially for hypertension) . 12 Choose the Leanest Proteins . 13 Spreads . 14 Omega-3 Fatty Acids . 16 Fiber . 17 Sodium Smart . 18 Sodium-free Flavoring Tips . 19 Sugar Savvy . 20 Reading Food Labels . 21 Cooking Tips and Recipe Substitutions . 22 Dining Out . 23 2 An Overall Heart Healthy Lifestyle 1. Don’t smoke 2. Maintain a healthy weight* 3. Engage in regular physical activity 4. Eat a healthy diet* 5. Manage blood pressure* 6. Take charge of cholesterol* 7. Keep blood sugar or glucose at healthy levels* diet-related* 3 Recommended Daily Intakes nUTriEnT rEcoMMEndEd 1,500 2,000 inTaKE caloriEs caloriEs Total Fat 25% – 35% calories 41 - 58 grams 55 - 77 grams saturated Fat < 7% calories < 11 grams < 15 grams Trans Fat < 1% calories 0 – 1.5 grams 0 - 2 grams Polyunsaturated Fat up to 10% calories < 16 grams < 22 grams Monounsaturated Fat up to 20% calories > 33 grams < 44 grams Fiber 25 – 35 grams (10 grams of soluble fiber) sodium < 1,500 mg added sugar 6 tsp for women (< 24 grams) 9 tsp for men (< 36 grams) alcohol 1 drink* for women (optional) 2 drinks for men * 1 drink = 12 oz beer = 5 oz wine = 1 oz hard liquor Source: American Heart Association 4 Good Fat – Bad Fat Why follow a cardiac diet? Saturated and trans fat raise bad cholesterol levels in your blood. Blood cholesterol may build up and cause blockages in your blood vessels. This is why a diet low in saturated and trans fat is good for your heart. Here’s your guide to limiting bad fats and Fat: it’s not all bad including good fats in your diet: Fats are essential to good health. They provide Limit Bad Fats —Both saturated and trans fats storage for extra calories, insulate and cushion raise your blood cholesterol levels more than organs, help build cell membranes, make anything else in your diet. hormones and aid in absorption and the transport of vitamins A, D, E and K. saturated fats can be avoided by limiting: What you may not know is this: not all fats n Butter, cheese, ice cream, whole and 2% milk. are created equal. n Red meat and poultry skin. saturated fats in food can be bad. n Palm and coconut oils. They can raise the level of “bad” cholesterol (LDL) n Margarine and shortening. in your blood. Cholesterol is a soft, fat-like, waxy substance found in the bloodstream and in all Trans fats, which are formed when liquid oils are your body's cells. Too much bad cholesterol in the solidified, can be avoided by limiting: blood is a major risk for coronary heart disease. n Hydrogenated vegetable oils, margarine and shortening. Unsaturated fats in food can be good. n Deep-fried foods. They can lower the “bad” cholesterol levels in n Store-bought cookies, cakes, and pastries. your blood and help build “good” cholesterol (HDL), which seems to protect against heart Include Good Fats , both monounsaturated and disease. Unsaturated fats are found in large polyunsaturated fats. amounts in plant foods and they are usually liquid at room temperature. Monounsaturated fats can be found in: n Olive, canola and peanut oil. n Pecans, hazelnuts, pistachios, peanuts and almonds. changing the fat content of your meals to n Avocados. eliminate saturated sources and include unsaturated sources can usually lower Polyunsaturated fats can be found in: your bad (ldl) cholesterol and sometimes Vegetable oils, such as corn, sunflower seed, raise your good (Hdl) cholesterol. n safflower and soybean oil. n Walnuts, pine nuts and seeds. 5 Good Fat – Bad Fat a special type of polyunsaturated fat known as omega-3 fats can be found in: n Fatty fish (such as salmon, mackerel, trout, tuna and sardines). Diets including omega-3 fats have been shown to lower heart disease risk. Aim for 2 three-ounce servings of fatty fish per week . Triglycerides What are triglycerides? Triglycerides are a form of fat found in the What steps are necessary to lower bloodstream that are composed of fatty acids triglyceride levels? and glycerol. They are completely different from cholesterol. When you eat a meal, your 1. lose weight if you are overweight. triglyceride level increases significantly, as it is Excess body weight can elevate triglyceride a measure of any fat you have eaten. High levels levels. Reduce portion sizes and increase of triglycerides combined with high cholesterol intake of fresh fruits and vegetables. levels can increase your risk of coronary artery disease and heart attacks. 2. Exercise regularly. Engaging in physical activity for at least 30 How are triglyceride levels measured? minutes most days of the week will raise HDL A simple blood test is used to measure your (good) cholesterol, help you to lose weight and triglyceride levels. It is very important that lower triglyceride levels. triglyceride readings be performed after a 12 to 14 hour fast. 3. limit sweets. Cakes, cookies, fruit juice, soda and other For adults, fasting triglyceride levels should be sweetened items can raise triglyceride levels. less than 150 mg /dl. If the levels are higher, this signifies that you may be consuming too 4. Eat less saturated fat. much sugary food, too many calories or fat, or Limit butter, red meat, regular cheese, whole milk excessive alcohol. Reduced physical activity, and 2% milk. Choose poultry, fish, skim prediabetes and uncontrolled diabetes also can or 1% milk and low-fat cheese. cause elevated triglycerides. 5. consume omega-3 fatty acids. Omega-3 fatty acids in doses of two to four grams per day can help to lower triglyceride levels. Good sources of omega-3 fatty acids include fatty fish, but these high doses generally require supplements. Be sure to consult your doctor first. 6. limit alcohol. Alcohol can stimulate the liver to produce triglycerides. Limit alcohol to one drink per day for women and two drinks per day for men. 6 Healthy Eating Plate Healthy oils Water Use healthy oils (like Drink water, tea, or coffee olive and canola oil) (with little or no sugar). for cooking, on salad, Limit juice (1 small glass/day). and at the table. Limit Avoid sugary drinks. butter. Avoid trans fat. Eat whole grains (like brown rice, whole- wheat bread, and whole-grain pasta). Limit refined Eat plenty of grains (like fruits of white rice and all colors. white bread). Choose fish, The more veggies— poultry, beans, and the greater the and nuts; limit red variety—the better. meat, bacon, cold cuts, Fried potatoes and and other processed meats. french fries don’t count. stay active! Source: www.hsps.harvard.edu/nutritionsource 7 Mediterranean Diet Pyramid A contemporary approach to delicious, healthy eating 8 Characteristics of the Mediterranean Diet Traditional Mediterranean meals feature foods grown all around the Mediterranean Sea. Easily adaptable to today's kitchens and busy lives, they include: 1. Grains, vegetables, and fruits should be eaten at most meals, because they are important sources of vitamins, minerals, energy, antioxidants, and fiber. An eating pattern high in these foods promotes good health and weight control when consumed wisely. Grains. The majority of grains should be whole grains, such as wheat, oats, rice, rye, barley, and corn. These grains are best consumed in whole, minimally-processed forms. Refining and processing can remove many valuable nutrients including vitamins, minerals, and fiber. Vegetables. Vegetables are an important staple of eating patterns of peoples in all the countries bordering the Mediterranean Sea, providing valuable nutrients. These benefits are amplified because the vegetables are normally cooked or drizzled with olive oil. Raw vegetables are also a healthy vegetable option. Fruits. Whole fresh fruit is ever-present in the Mediterranean. No-sugar-added fruit juices provide only some of the same nutrition benefits as whole fruit, and attention to portion control and total calories is wise. Fruit "drinks" do not have the benefits of fruit juice. 2. olives and olive oil are central to the Mediterranean diet. Olives are universally eaten whole, and widely used for cooking and flavoring in the countries that border the Mediterranean Sea. Olive oil is the principal source of dietary fat used for cooking, baking, and for dressing salads and vegetables. Extra virgin olive oil is highest in health-promoting fats, phytonutrients, and other important micronutrients. 3. nuts, beans, legumes and seeds are good sources of healthy fats, protein, and fiber. They add flavor and texture to Mediterranean dishes. 4. Herbs and spices add flavors and aromas to foods, reducing the need to add salt or fat when cooking. They are also rich in a broad range of health-promoting antioxidants, and are used liberally in Mediterranean cuisines. Herbs and spices also contribute to the national identities of the various Mediterranean cuisines. 9 Characteristics of the Mediterranean Diet 5. cheese and yogurt are eaten regularly in the traditional Mediterranean diet in moderate amounts. The calcium in cheese and yogurt is important for bone and heart health. Low fat and nonfat dairy products are suggested to reduce saturated fat intake. 6. Fish and shellfish are important sources of healthy protein for Mediterranean populations. Fish such as tuna, herring, sardines and salmon are rich in heart-healthy omega-3 fatty acids, and shellfish and crustaceans including mussels, clams and shrimp have similar benefits. Fish and shellfish are not typically battered and fried in Mediterranean countries. 7. Eggs are a good source of high-quality protein, and can be especially beneficial for individuals who do not eat meat.